Metabolic syndrome is a cluster of conditions (high blood pressure, high blood sugar from insulin resistance, excess belly fat, high triglycerides and low HDL cholesterol). It raises your risk of heart disease and type 2 diabetes. Having at least three of them means you likely already have it.
You could say that heart disease and diabetes type 2 are joined at the hip by this one thing: the metabolic syndrome.
Metabolic syndrome can be defined as a cluster of conditions that increase one’s risk for heart disease and diabetes type 2. The main signs are increased blood pressure, high blood sugar levels (insulin resistance), and excess belly fat. They also include high triglyceride levels and low levels of good cholesterol, or HDL. If you have at least three of them – you may already have the condition.
If you have any of the listed symptoms, you should not panic. This is not a sure sign that you will develop heart disease or type 2 diabetes. But it means you should take caution, because you are at a higher risk for developing either or both diseases. Having more risk factors puts you at a greater risk as well.
Approximately 47 million Americans suffer from metabolic syndrome. That is a staggering one in every six people. There is a genetic link to this syndrome, which mostly affects African-Americans, Hispanics, Asians, and Native Americans. The risk of developing metabolic syndrome increases as you age. Fortunately, aggressive lifestyle changes can delay or even prevent serious health problems for those at risk of the disease.
What Are The Symptoms Of Metabolic Syndrome?
Metabolic syndrome is a cluster of conditions that indicate an underlying disease process. Most of these conditions have to be lab-tested. That makes it hard to point out the symptoms of the syndrome. In general, a large or growing waist together with one or two other lab-tested signs may point to the syndrome. Lab-tested signs include high triglycerides, high blood sugar or high blood pressure.
What is the main cause of metabolic syndrome?
Metabolic syndrome is closely linked to a sedentary lifestyle and unhealthy eating. A sedentary lifestyle means sitting or lying down for long hours without using much energy. Combine this with unhealthy diets, such as processed foods packed with empty calories. Then the chances of developing metabolic syndrome go up.
Metabolic syndrome is also linked to insulin resistance. When a person has insulin resistance, their cells don’t respond normally to insulin. Insulin is the hormone that removes sugar from the blood and stores it in cells. This leads to an increase in blood sugar levels.
Abdominal obesity is another risk factor for metabolic syndrome. This means having extra fat around the waist. Lastly, hormonal imbalance may also contribute to metabolic syndrome. Hormonal conditions such as polycystic ovarian syndrome are related to the syndrome.
Age and ethnicity are other risk factors. Risk increases with age. Certain ethnicities such as Hispanics in the US are at greater risk for metabolic syndrome.
What Are The Complications Of Metabolic Syndrome?
Having metabolic syndrome can predispose you to the risk of developing:
- Type 2 diabetes. This can develop following the progression of insulin resistance.
- Heart Disease. High levels of bad cholesterol and high blood pressure can lead to atherosclerosis (hardening of the arteries). This can in time lead to heart disease and increased risk for stroke.
How Is Metabolic Syndrome Diagnosed?
There are a few signs that may point toward metabolic syndrome. They include:
- Having a large waist circumference measuring at least 89 centimeters for women and 102 centimeters for men.
- Having high triglyceride above 150 milligrams per deciliter (mg/dL).
- Low “good” (HDL) cholesterol levels below 40 mg/dL in men or below 50 mg/dL in women.
- Having increased blood pressure of 130/85 millimeters of mercury (mm Hg) or higher.
- Having high blood sugar of 100 mg/dL (5.6 mmol/L) or higher.
How can you prevent metabolic syndrome?
Metabolic syndrome is largely a diet and lifestyle enhanced condition. These lifestyle changes can prevent the conditions that cause metabolic syndrome:
Regular exercise
Health experts recommend exercising for at least 30 minutes each day. This may include brisk walking, aerobics, or slow jogging. If you are at high risk for heart disease, you will need to consult with your physician before you can engage in strenuous physical activity.
Lose Weight
If you have extra weight around the mid-section, it may be wise to shed it. You can do this through targeted weight lifting and controlling your calorie intake. Losing 7 to 10 percent of your body weight can reduce insulin resistance and blood pressure. It can also decrease your risk of diabetes. Avoid crash weight loss programs. You are bound to rebound and gain more weight than you had before. Instead, pick a program that lets you lose weight slowly and in a way you can keep up.
Adopt a healthy diet plan
A healthy heart diet should consist of:
- Vegetables
- Fruits
- Real olive oil
- Red meat and fish
- Eggs
You should avoid or limit your intake of the following:
- Sugar-sweetened beverages
- Processed foods
- Refined grains and seed oils
- Excess alcohol
- Excess salt
- Trans fats
Reduce or manage stress
Stress is a big contributor to unhealthy lifestyle patterns. If you are at high risk for developing metabolic syndrome, regular de-stressing may be necessary for you. Exercises such as meditation and yoga can be good ways to help you relax. Listening to classical music, taking up a hobby or traveling for leisure can also help. In the end, you will need to commit to a healthy lifestyle. It will not only lower your risk for metabolic syndrome. It will also reduce your risk for other chronic conditions such as cancer and osteoporosis.
Frequently asked questions
What are the 5 signs of metabolic syndrome?
The five signs start with a large waist (at least 89 centimeters for women and 102 centimeters for men). Next are triglycerides above 150 mg/dL, and HDL cholesterol below 40 mg/dL in men or below 50 mg/dL in women. Then come blood pressure of 130/85 mm Hg or higher, and blood sugar of 100 mg/dL or higher. Having at least three of the five means you likely already have metabolic syndrome.
Can you have metabolic syndrome and not know it?
Yes. Most of the signs have to be lab-tested. So the syndrome rarely announces itself with symptoms you can feel. A large or growing waistline is the one sign you can see. Pair it with one or two lab findings, such as high triglycerides, high blood sugar or high blood pressure. Then the picture points to the syndrome. Ask for the blood work.
How do I fix metabolic syndrome?
Aggressive lifestyle change delays and even prevents the heart disease and type 2 diabetes it leads to. Exercise at least 30 minutes a day. Lose the weight around your midsection gradually. That is because losing 7 to 10 percent of your body weight reduces insulin resistance and blood pressure, while crash diets rebound. Cut sugar-sweetened drinks and processed foods, and bring your stress down.
Who is most at risk for metabolic syndrome?
Risk rises with age. A sedentary life combined with processed food packed with empty calories drives it. There is a genetic link that mostly affects African Americans, Hispanics, Asians and Native Americans. Belly fat, insulin resistance and hormonal conditions such as polycystic ovarian syndrome add to the risk. The more risk factors you carry, the greater your risk of heart disease and type 2 diabetes.
Related reading
References
1. Medscape (2019): Metabolic Syndrome: A Growing Clinical Challenge: Epidemiology. Retrieved from https://www.medscape.org/viewarticle/484166_2
2. Heart.org: What is Metabolic Syndrome? Retrieved from https://www.heart.org/en/health-topics/metabolic-syndrome
3. WebMD: What is Metabolic Syndrome? Retrieved from https://www.webmd.com/heart/metabolic-syndrome/metabolic-syndrome-what-is-it
Medically reviewed by Dr. Gurpreet Singh Padda, MD, MBA, MHP
Interventional pain physician, addiction medicine specialist and obesity medicine diplomate.
Licensed in Missouri and Illinois.
Last reviewed June 18, 2026
